Comparing Nutrients in 300 calories Tomatoes in Juice VS Baked White Potatoes

Weight per 300 calories

• Tomatoes in Juice: 1875g
• Baked White Potatoes: 326g

Baked Whole White Potatoes have 5.8 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice, which is average in comparison to other foods. Tomatoes in Juice having very low energy density.

Which food has more nutrients per 300 calories - Tomatoes in Juice or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice	16%	12%	72%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Tomatoes in Juice	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	53% 68.7g	130g per day for Men 19-50 years
Sugars	66% 48g	6.9% 5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	34% 24.6g	1.6% 1.17g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 23.3g	% 2.05g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.3g	g per day for Men 19-50 years
Fiber	94% 35.6g	18% 6.85g	38g per day for Men 19-50 years
Protein	26.5% 15g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	46% 413μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	898% 10.8mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.3% 1.03mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.4mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.1mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	31% 124μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	263% 236mg	45.7% 41mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	73.8% 11mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice	Baked White Potatoes	Recommended Dietary Allowance
Calcium	62% 619mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	46% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	2.4% 96μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	134% 10.7mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.28mg	26.8% 0.62mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	45.5% 319mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	105% 3581mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	12.5% 188mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	48% 1777g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes in Juice vs Baked White Potatoes:

• Canned Red Ripe Tomatoes in Tomato Juice have 126.5 times more Vitamin A, 68.9 times more Vitamin B1, 7.4 times more Vitamin B2, 2.7 times more Vitamin B3, 1.8 times more Vitamin B5, 3 times more Vitamin B6, 1.2 times more Vitamin B9, 5.8 times more Vitamin C, 84.8 times more Vitamin E and 6.2 times more Vitamin K than Baked Whole White Potatoes.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes in Juice vs Baked White Potatoes:

• Canned Red Ripe Tomatoes in Tomato Juice have 19 times more Calcium, 2.4 times more Copper, 5.1 times more Iron, 2.1 times more Magnesium, 2.1 times more Manganese, 1.3 times more Phosphorus, 2 times more Potassium, 8.1 times more Selenium, 8.2 times more Sodium, 2 times more Zinc and 7.2 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 300 calories:

• Canned Red Ripe Tomatoes in Tomato Juice have 9.6 times more Fat, 1.5 times more Omega 3, 11.4 times more Omega 6, 9.6 times more Sugars, 20.9 times more Fructose, 5.2 times more Fiber and 2.2 times more Protein than Baked Whole White Potatoes.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.